High Protein Granola Bars
2 cups oat bran
2 cups oatmeal
1 cup whole wheat flour
1 cup egg whites
1 cup milk
1 1/2 cups honey
2 cups whey (Vanilla)
1 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon cinnamon

Mix it all together in a big bowl, then spread it out on a large nonstick cooking tray. Spray the tray with Pam, or wipe a little olive oil on it with a paper towel. Bake for 30 minutes @ 350 degrees, or until the top gets light brown and the sides start separating from the pan.

Servings: 10
Yield: 10 bars
Total Calories: 471    Fat: 5 g     Carbs: 78 g      Fiber: 7 g      Protein: 27 g

Chocolate Banana Protein Bars

300 grams Banana
1 teaspoon ground cinnamon
2 tablespoons cocoa powder
3 egg white
4 ounces milk
200 grams oatmeal
1/3 cup splenda
1 tablespoon oil
60 grams whey

Mix ingredients in a large mixing bowl. Pour into non-stick cake pan. Bake at 300 for 25 minutess.
Servings: 8
Notes: Calories: 188.32
Protein : 11.5
Carbs: 27.94
Fat: 4.56

Dumbbell Lunge is first and its a forward lunge as you rest the weights above your chest .  I usually use 20 pound weights and it’s plenty for me as I start to feel the burn after like 8.  I play soccer at least once a week and these lunges definitely help me run faster and keep up with the young-ins. 

Push Ups are next and I will not explain how to do a push up but tell you that the goal is to do 16 in 30 seconds which for me I set my goal at 20.  I know it may seem like it’s not many but remember that you need to pace yourself as your doing 3 rounds of the same moves. 

Front Squats are next and they used to be really tough for me but are now getting easier.  I never thought I would say this but it tones my butt and keeps me in my size 32 jeans.  So a front squat if you don’t know already is pretty much like your sitting down in a chair without the chair.  I still use 20 pound weights and rest them on my chest as I go down and then back up doing this 16 times.  Yes you will be sore no matter how many of these you have done in the past!  I couldnt even walk up my stairs without complaining. 

Bent Over Rowis most likely the one that is my least favorite because I don’t really feel much.  The reason why is because after doing P90X my back and traps are pretty strong so I feel the tightness but never do I get sore.  Bent Over is self explanatory as your bending over and lifting your weights as high up as possible for a one count.  I think what really made me strong in the P90x program was the chest and back exercise   .  If your not used to doing a ton of pull ups then this one will get you ready!

Booty Bridge is a great way to get your Abs in check as well as your butt.  Brett has you lay on your back with a lighter weight above your head.  Keep your feet flat on the ground and lift your butt in the air and your ready for Booty bridge.  Each rep consists of moving the weight to your feet.   Just picture your arms and leg opening and closing of course rotating each leg.  The higher you get with your arms the more you feel it in the lower abdominal area. 

Punch Combo is the last exercise of the first round and reminds me a little of Kenpo X from the P90x Program.  Your pretty much doing straight punches using a combo of Jabs and full length punch.  Brett has you focus not only on your arms but more importantly on your Abs.   You start out with your right side and then do a quick fast set and then switch to your left side.  Its a great combo but a little confusing at first.  The interesting thing about this workout and the RevAbs program is that you never really feel like your working out your Abs but I can see a huge difference in my stomach. 

Round 1 is the easiest round and as you proceed through the 4o min workout the moves get intensified as Brett adds a little twist to each workout.  As you proceed to round 3 or as Brett calls it the “Spice round” he really steps it up and makes sure you hurt.  A good hurt of course!  Its really what I love about this program is that your doing the same moves but adding a little extra touch to make it more challenging. 

Lately I have steered away from the recovery drink because we purchased a Vitamix and have been getting really creative with healthy after workout smoothies. I add all sorts of fruits, vegetable’s and protein to make a really good tasting smoothie.  Its really a good substitute for putting a ton of vitamins in your body all at once. I just started a page on healthy meals so if you would like some ideas click here.

The video lasts about 58 minutes with almost 12 minutes of warm up and 4 minutes of cool down.  The most important thing Tony Horton wants you to remember is “Don’t bang your joints”.  Some of the warming up is quite tedious but definitely worth it because its lots of movement in a short period of time.  The first round is twist and pivot with no punches but just twist your body from left to right and keeping your arms tucked into your sides.  This sets the foundation for the next 5 exercises in this round.  Each exercise in this round consists of 50 times each or 25 per side.  The next is twist & pivot with uppercut hooks.  So imagine doing a hook then a uppercut and then switching your feet.  The whole time your rotating your feet and doing one hook/uppercut on each side.  The next exercise are jabs and that’s self explanatory but your still do 25 on each side.  When I mean each side I mean that you punch 25 times leading with your right arm and right leg and then switch leading with your left arm and left leg.  Jab cross is next and its a quick jab and then a quick left punch.  Jab/cross/hook is next and remember that you are switching your feet until you hit 50 reps.  The next exercise I couldn’t grasp for a few times but it is a combo of a Jab/cross/hook/uppercut.  I think its all the switching and twisting but now I’m a pro at it and you will be too.  In this P90x workout they give a 1 min/15 second break but its not technically a break. 
Its called an active break which means your running in place and doing jumping jacks. Great time for a break Huh! Well on to round 2 which involves more punching and uppercuts. So the next series starts and your already exhausted from all of that and then Tony wants you to keep going.

I will not hit every exercise in this workout but will highlight every round with a little detail.  Round 2 is up and here your still doing some jabs and upper cuts but then the legs start getting a workout.  Knee kicks are pretty fun but there fast so keep up or get ready to hit the pause button.  Ball kicks and side kicks are also in this round and its fun and helps with your flexibility unless your already flexible from Yoga X.  The most fun in this round is the coordination you need with jab/cross switch and hook/uppercut switch.  You feel like a true fighter after this series.

After almost a few minutes of jumping jacks, running in place and X jacks the next round starts.  Back kicks  and three direction kick are pretty self explanatory so need to explain those two.  The next is high sword/low hammer which is easy.  You make your hand into a sword and swing at throat level then as you come back make a fist and punch in the stomach level for a one count.  Step drag/claw low punch is fun and easy as well.  It involves a claw to the face and then a low punch to the gut.  Its interesting because these moves seem really easy but the next day your arms are sore.  Don’t worry Beach body makes one heck of a recovery drink!

One more set break and then the best part of the whole video which involves 5 different types of block.  So you get into a horse stance and each move consists of 30 times.  High blocks is up first so imagine blocking someone that is like 2 feet taller than you and you have to block all those punches.  A series of Inward blocks, Outward blocks, Downward blocks and Star blocks follows each consisting of 30 reps.  You kind of feel like a happy monkey waving your arms all over with fast repetitions.  The good thing is that if you have done your chest and back workout this part wont be very difficult.

Last series of workouts consist of everything you just learned but in a combination move.  Kenpo X is going to teach you a lot of cool moves in  short period of time.   So after your last ”break” you do a quick 50 rep high block low punch.  Next is a knee kick combo with a back kick for 30 reps.  The next move I will explain because its easy once you get the hang of it.  Think of it as getting rid of 4 people attacking you at once.  A combo of knuckles(form at T with arms while making a fist), then ball kick(kicking in front of you), then a back kick for a one count.  Next is a hook/uppercut/ low side kick and then an elbow series which is a combo of all 5 block moves from the last round.  Last and finally the best way to end the workout is vertical punches.  Get in your horse stance cause your punching 150 times as fast as possible.   Cool down is 4 minutes and everyone is sweating like hell.

I’m a coach for several reasons and the main one is to answer any questions that you may have and teach you a life transformation.   If you do have the program and need more ideas for eating healthy then check out some meal ideas.  No more excuses!

Chest and Back- I can’t tell you enough how much I love this workout.  Today I had a lot on my mind.  Tomorrow my wife is one week over due with our second and the anticipation is killing me.  I still managed to do Ab Ripper and the huge amounts of pull ups and push ups.

9-15

Plyometrics-I had to change this workout from morning to after work.  There is so much jumping that I wake up my wife when I do this workout.  I really dislike Rock start hops for some reason but the sports bonus is kick a$$.  You fake throw a baseball 20 times, fake throw a jump shot 20 times and you fake jump tires like a football player does in practice.  Cheesy but effective. We also found out that they are inducing on Friday!  Oh Yeah

9-16

Shoulder and Arms-I now can focus on working out again as the scheduling is now in place for Friday.  This workout is a great way to distress.  Lots of lifting so make sure you have plenty of different dumbbells laying around. Don’t forget your Abs.  AB Ripper X for 15 minutes

9-17

Yoga X-This is what connects everything together so don’t miss this workout.  If you can do the full hr and a half then you are golden for the rest of the DVDs.  Don’t forget to have a mat and block.  We are going in at 3am to induce so I had to make this one count.

9-18

Baby Boy is born.  Yes we were surprised and I jumped higher than the bed when we found out.  Good thing I did Plyometrics! We welcome Nico Rosario Licari to the world.  My life is complete as I have a wonderful family to take care of.  Good thing I have had such great results.  I’m in top shape and healthy.  Legs and Back Skipped!

9-19

Kenpo X-Lots of kicking and punching so get ready to get your aggression out.  The easiest workout for me and quickest.  Only 50 minutes long.  Do not forget to take your recovery drink as it will help get back lost energy and nutrients.

9-20

REST DAY!  We can bring home the new baby and my wife from the hospital.  Oh did I mention a lazy day of football.

Call me Crazy or in 60 Days call me even more FIT!  Below is a video of my friend Brad and I actually working out with Shaun T in LA at the Coaches Summit.  It was an hour long workout and around the last 10 minutes of it I almost passed out.  I fell to my knees and couldn’t breathe for like 30 seconds.  This workout is no joke and you better be in decent shape before trying Insanity.
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The Insanity Workout DVDs

Disc 1 - Dig Deeper & Fit Test – Shaun T put your body to the test to see what you are made of.

Disc 2 – Plyometric Cardio Circuit - Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio

Disc 3 – Cardio Power & Resistance – Build lean muscle and upper-body definition with strength-training and power moves.

Disc 4 – Cardio Recovery – Shaun T goes easier on you once a week so you’re ready for the next round.

Disc 5 – Pure Cardio & Abs – Skip the intervals—this nonstop cardio workout is all extreme.

Disc 6 – Cardio Abs – Do explosive intervals of cardio and core moves for rock-hard abs.

Disc 7 – Core Cardio & Balance – Take a break after month 1 and gear up for month 2 with this workout.

Disc 8 – Max Interval Circuit – The interval circuit that’s more intense than anything you’ve ever done before.

Disc 9 – Max Interval Plyo – Push your legs ’til they beg for mercy with power and plyo, all at your MAX.

Disc 10 – Max Cardio Conditioning & Abs – Get pushed to your limit with this extreme cardio workout.